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Bit of advanced notice for Easter weekend opening hours guys.

Good Friday 6th April – 09:00 Open Gym and 10:00 WOD Class

Easter Saturday 7th April – 09:00 Open Gym and 10:00 WOD Class

Easter Sunday 8th April – 10:00 CrossFit Kids and 11:00 WOD Class

Easter Monday 9th April – 09:00 Open Gym and 10:00 WOD Class

All this information is ‘live’ on the schedule bit of the website which also details all the new classes that are now being held in RCFV.  Please check it out.

WOD

3 Rounds for time:

1 round of Barbara (20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats)

10 Ground To Overhead 60/40kg

Post times to comments.

New RCFV Wall Logo by Hansign.

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YES YES YES YES YES YES YES YES

For Time:
10-8-6-4-2 70/40Kg Thruster
50-40-30-20-10 Double Unders

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Remember the 5:30pm class on Thursdays is now a dedicated Olympic Lifting class – only show up if you want to work on your Oly lifts. The WOD class is at 6:30pm

Oly Class:

{1} Burgener Warm up
{2} Overhead Squat @75% 3×3
{3} Heaving Snatch Balance 3×3 – Keep light – work speed.
{4} High Hang Snatch 3×3 – Keep light – work speed.

WOD Class:

Run 400m
21 Wall Ball 9/7kg
21 Box Jumps 24/20in
Run 400m
15/15
Run 400m
9/9

Post time to comments

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I have eased off the nutrition side of things and just given advice to anyone who has asked. This piece from CFHQ is a perfect summary of some key concepts – only 5 mins long SO WATCH IT! It ties in perfectly with the 1 monthly nutrition class that we are rolling out.

Perform 1 Deadlift 100/70kg 1 HSPU in minute 1
Perform 2 Deadlifts 2 HSPU in minute 2
etc etc
Continue until you can no longer perform the required number of reps for that minute.

Post reps to comments

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{A} Establish a 3RM “touch and go” Power Clean
{B} Death by 10m – run 10m in minute 1, 20m in minute 2 etc continue until you can no longer perform the number of shuttles for that minute.

Post load and shuttles to comments